When two guys sit down at a bar and talk fitness, there’s usually one question used to size each other up: ‘What do you bench?’
The bench press remains the lift by which all strength is judged – and why Bench Press Monday is still a weekly ritual for most lifters.
But if you – week after week – have been benching roughly the same weight for the past year, the solution isn’t more benching. You need to fix the part of the lift that’s holding you back, says Mike Robertson, C.S.C.S., a former powerlifting coach for Team USA.
‘If we’re talking bench, we’re talking two really common sticking points and one less common one,’ he says. ‘But fixing sticking points in the bench is the easiest way to improve your numbers.’
You Falter When the Bar Is on Your Chest
Your chest and triceps – your pressing muscles – need to be strong for a big bench. But problems in this position often come down to your pulling muscles.
‘Getting stuck off the chest is usually due to a stability and control issue, often because your upper back is weak.’ A strong upper back provides a more stable base to press from.
‘Having people do more upper-back work often fixes this problem,’ says Robertson. ‘I like row and chin-up variations.’
If your pulling muscles are already strong but you’re still struggling, building your chest can help.
‘Doing dumbbell bench presses builds up the pecs and improves stability,’ he says.
Do These ExercisesSingle-Arm Row
With a dumbbell in your right hand, place your left hand and knee on a bench. Keep your back flat and torso parallel to the floor as your right arm hangs. Row the weight to your ribcage, squeeze your shoulder blade back, then lower under control.
Chin-Up
Grab a bar with an underhand grip, hands just inside shoulder width. Pull yourself up until your chin clears the bar, then lower under control.
You Fail Midway Through the Lift
The midpoint of the bench – where your elbows are bent at roughly 90 degrees – is no-man’s land, says Robertson. ‘Your chest has just done its big effort, but your triceps aren’t in a strong position to take over yet.’
That’s why you need to get stronger in this range.
‘I like floor presses and board presses,’ says Robertson. Both build strength and confidence where your elbows are at 90 degrees.
Do This ExerciseDumbbell Floor Press
Lie on the floor holding two dumbbells at chest height. Press them up until your arms are fully extended, then lower back under control.
You Miss the Lockout
Most lifters don’t struggle here, says Robertson. But if you do, your triceps are likely the weak link.
‘The lockout is really driven by the triceps,’ he says. Your move: strengthen them.
You could use isolation moves like skull crushers or rope pressdowns, but a more specific option works better.
‘I like the close-grip bench press,’ he says. ‘Bringing your hands closer reduces chest involvement and overloads the triceps. It also increases the range of motion, so the lockout phase is longer.’
Do This ExerciseClose-Grip Barbell Bench Press
Using an overhand grip slightly narrower than shoulder width, hold a barbell above your sternum with straight arms. Lower it to your chest, pause, then press back up. That’s one rep.
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